Serves - 4 / Serving Size - 1 fillet
Preparation Time: 10 minutes
Cooking Time: 4 to 6 minutes per 1/2" thickness
1 1-lb fresh or frozen skinless salmon fillets
Nonstick cooking spray
1 Tblspn coriander seeds, coarsely crushed* [used ground coriander]
1 Tblspn packed brown sugar [used 2 tsp Splenda Brown sugar blend]
1 tsp lemon-pepper seasoning
Lemon wedges (optional)
Fresh cilantro sprigs (optional)
1. Thaw salmon, if frozen. Coat a shallow baking pan with cooking spray. Preheat oven 450ºF. Rinse fish; pat dry with paper towels. Measure thickness of fish. Place fish in the prepared baking pan.
2. In a small bowl stir together coriander seeds, brown sugar, and lemon-pepper seasoning. Sprinkle fish evenly with coriander seed mixture; use your fingers to press in slightly.
3. Bake fish for 4 to 6 minutes per 1/2" thickness or until fish flakes easily when tested with a fork.
The original recipe also included a Tropical Rice:
In a medium bowl stir together 2 cups hot cooked brown rice; 1 medium mango, seeded, peeled and chopped; 1 tablespoon snipped fresh cilantro; and 1 teaspoon finely shredded lemon peel.
*You can substitute 1 tablespoon sesame seeds (toasted if desired) and 1/4 teaspoon ground cumin for the crushed coriander seeds.
Exchanges/Carb Choices - 0.5 fruit / 2 starch / 3 lean meat / 2 carb choices
Calories - 366 Sodium - 155mg
Total Fat - 13g Total Carbs - 35g w/net Carbs - 32g
Saturated Fat - 3g Dietary Fiber - 3g
Cholesterol - 66mg Protein - 26g
Nutritional Analysis with substitution:
Calories - 353 Sodium - 154mg Carbs - 32g
Source: Diabetic Living Diabetes What to Eat, a Better Homes and Gardens Book
- Since I had basmati rice and ginger, decided to substitute the Tropical Rice for the Carrot Ginger Rice. The Nutrition analysis combined with this recipe is comparable to what is listed above.
- I think next time I could easily get by with just 1-1/2 teaspoons of the ground coriander when preparing only two fillets. Same goes with the brown sugar when prepping only two fillets - just use 1-1/2 teaspoons.
- Also, for most recipes I don't pack the brown sugar.